How to do waist push-ups correctly

Push-ups are a form of exercise that many people choose during their workouts. Doing push-ups can exercise a person's muscles throughout the body. However, you must exercise your body well before doing push-ups, otherwise it is very easy to show signs of body soreness. The parts of the body that can be best exercised by push-ups are the waist and arms. If you want to develop your abdominal muscles, you can do special waist push-ups. Before doing waist push-ups, you must learn the correct way to do them.

Correct push-up posture

Specific actions:

Lie on your stomach with your arms spread out, shoulder-width apart or slightly wider than your shoulders. Support yourself with your arms straightened out, toes on the ground, head slightly raised, and eyes looking at the ground. Tuck in your abdomen, keep your back in a natural curve, and bend your elbows slightly.

Slowly lower your body, and when your upper body is about 2 cm off the ground, pause for a moment, then support yourself with your arms to the starting position. Inhale as you lower your body, and exhale as you return to the original position.

Movement tips: The spine should be straight, with the head and spine in the same straight line. The waist should not bend or hunch.

Different ways to do push-ups

1. Push-ups with bent knees

Kneel on the ground with your knees bent, lean forward and place your hands on the ground just below your shoulders, with your legs bent and your body in a straight line from your knees to your head. Bend your elbows out to the sides of your body and lower your body until it is almost close to the floor. Tighten your abs and keep your body in a straight line for one second, then return to the original position.

2. Single knee push-ups

Start in a bent-knee push-up position, raising your left leg to hip height and placing your right foot on the ground. Bend your elbows out to the sides of your body, lower your body and hold it in a straight line for one second, then return to the starting position. Do five reps on each leg, for a total of ten.

3. Push-ups

This type of push-up is based on the "normal push-up". It uses the power of the pectoralis major muscles to control the body's center of gravity and make the body rise and fall left and right. When doing this type of push-ups, you can first move your body's center of gravity from the left side to the right side, and then from the right side to the left side. This type of push-up is very effective in stimulating the pectoral muscles, especially the outer side of the pectoralis major. Of course, doing this type of push-ups requires the practitioner to have a certain degree of control.

I believe everyone is already very familiar with push-ups. Push-ups mainly exercise the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. Push-ups can be done anytime and anywhere. For some friends who rarely exercise, push-ups can be a good way to stay in shape.